How To Fix IT Band Syndrome With A Foam Roller Part 1 of 2

March 22, 2015

(0:00) I get a lot of questions about use of the foam roller
(0:03) and helping to alleviate pain caused by
(0:07) Iliotibial Band Syndrome and other uses, but
(0:10) today we’re going to cover its use for
(0:13) Iliotibial Band Syndrome. A lot of people use foam rollers
(0:19) and get relief from them, but what I find is that many of those people keep going back
(0:24) to the foam roller and back to the foam roller and back to the foam roller over and over again
(0:28) because they’re not taking care of the root cause of
(0:32) the tightness, the root cause of the tension, the root cause of the
(0:35) Iliotibial Band Syndrome. There are
(0:39) numerous causes for that, but this is
(0:42) one way that I consider to be a more effective
(0:45) way of using the foam roller. And that is not just using the foam roller,
(0:49) but complimenting the use of the foam roller with exercise
(0:56) and strengthening the opposing muscle group
(0:59) from the one that is tight. So I’ll just show you right now. So I
(1:06) have my handy dandy little foam roller. In this case, this is like a
(1:10) five or six inch diameter foam roller.
(1:13) It’s a shorty. I like this one because it fits more easily in my house although I
(1:18) have different sizes. This is the one that I use. You can use any size that you have. It’s fairly firm,
(1:24) but it’s not as firm as the blue ones – the darker blue ones. This is like a larger cell
(1:30) foam so there is some give to it. Again, you can use different
(1:35) from more firm to you to less firm ones like this,ITB
(1:39) but I encourage you to start out to you something with more of an
(1:45) open, a larger cell – foam cell –
(1:49) size like this. It has a little bit of give. And then move on, perhaps later,
(1:53) to the more rigid, denser foam model.
(1:58) Okay? So, the iliotibial band, to be clear, goes along from the
(2:08) hip down to the knee, along the lateral side
(2:11) of the leg. And I’m going to losen it up. I’m going to start by
(2:17) starting up by the hip itself. And there’s no science this, really.
(2:23) This is just – it’s really all about feeling good. So you
(2:27) have to get onto the foam roller
(2:30) and you have to get your weight on it. If you can’t get your weight onto your
(2:33) hip at least, then there that’s a place you can start,
(2:37) keeping most of your weight on the floor and slowly starting at the hip.
(2:41) Now, once you can get some weight on the hip, then you just slowly
(2:45) role just like you’re using a rolling pin down your leg
(2:48) and I suggest slow because the idea here is that you want to get your,
(2:53) allow your muscles time to release as you roll down
(2:57) so you’re not just rolling over tighten muscle that you’re tensing up
(3:01) so you can bear the pain. That’s not the idea. The idea is to
(3:06) find a spot, stop, allow the muscles to release,
(3:10) and then move on a little bit, move on a little bit,
(3:14) move on a little bit, move on a little bit, and you can keep going back and forth just like you’re
(3:19) using a rolling pin on dough. That’s the idea. So you kind of work your way down.
(3:27) Now, I’ve reached a particularly tight spot on my leg. I might
(3:31) give it a little bit just to see – is there a better angle
(3:34) I can get this tension at than simply
(3:39) going alongside my leg. And there may be so I encourage you to pivot slightly
(3:44) Now, I’m reaching the bookcase so I’m going to come off and I’m going to reset where
(3:51) I started off – actually where I ended off, and work my way down – just slowly work my way down
(4:08) until I get to the knee and I might come back up. Generally, I prefer
(4:16) rolling down rather than up. In the next segment, I’m going to show you the opposing – strengthening the
(4:23) opposing muscle which would be the adductor – the ADDuctor on the inside of the leg.

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